Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	87.7% 114g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	4.9% 2.74g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	31.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13% 1.03mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	61.6% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 374g	7.35% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cooked Short-grain White Rice enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Cooked Short-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Cooked Short-grain White Rice enriched:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 14 oz of Cooked Short-grain White Rice enriched contain 4.8 times more Vitamin B1, 2.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 6.6 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Cooked Short-grain White Rice enriched:

• 14 ounces of Canned Tomatoes with Green Chilies have 20 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 4.1 times more Potassium, more Sodium and 1.4 times more Water than Cooked Short-grain White Rice enriched.
• While 14 oz of Cooked Short-grain White Rice enriched contain 5.6 times more Iron, 2.7 times more Manganese, 2.4 times more Phosphorus, 18.8 times more Selenium and 3.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Short-grain White Rice enriched contain 8.7 times more Energy, 7.9 times more Carbohydrate and 3.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.